ALPHA GLUTES : FEB 22 THRU 29
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AEP ALPHA GLUTES
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***IF YOU ARE USING ONLY ALPHA GLUTES AND NOT THE DAILY TRAINER, YOU WILL WANT TO DO THE PRIMARY LIFT (PL) ON TOP OF THE OTHER MOVEMENTS. IF YOU ARE USING THE DAILY TRAINER, YOU WILL EXCLUDE THE PRIMARY LIFT (PL) AS YOU DO NOT REQUIRE THE EXTRA VOLUME. ANY QUESTIONS – USE COMMENT BUBBLE ABOVE.
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TAG ME IN YOUR BOOTY POSTS ON SOCIAL MEDIA AND I’LL SHARE THEM ON MY IG STORY. ACTUAL WORKOUTS OR YOUR BOOTY PROGRESS.
#alphaglutes
@alpha_elite_physiques
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DYNAMIC WARM UP FOR OPTIMAL GLUTE TRAINING :
This lasts around 5 minutes. I have clients perform something like the following:
Rectus femoris stretch 1 x :30 sec
Walking knee hugs 1 x 20
Walking lunges 1 x 20
Monster walks 1 x 20
Single leg glute bridges 1 x 20
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INTENSITY VARIABLES :
HYPERTROPHY SETWORK
HIGH REPS
STRENGTH LADDERS WITH DROPSET
GLUTE TIP OF THE WEEK :
LEARN TO FEEL THE MOVEMENTS IN THE LOCALIZED AREAS THEY ARE SUPPOSED TO HIT. YOU NEED TO MAKE THAT CONNECTION, SO YOU CAN MAXIMIZE YOUR RESULTS. IF YOU HAVE QUESTIONS – USE THE COMMENT BUBBLE AND I’LL HELP YOU!
AND FOR THOSE OF YOU ASKING : THE DAILY TRAINER WILL ENHANCE. IMPROVE, SPEED UP NOT ONLY YOUR GLUTE PROGRESSION – BUT YOUR ENTIRE PHYSIQUE CAN BE BUILT USING THAT TOOL WITH THIS ONE. THEY ARE DESIGNED TO BE COHESIVE.
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– ALPHA GLUTES 1 –
PL. BB BULGARIAN SPLIT SQUAT
CHOICE OF BB PLACEMENT : HIGH BAR/ZERCHER/FRONT RACK
1-2 WARM UP SETS
4 SETS : 8-8-6-6 + DROP 6
1. STANDING CABLE ADDUCTION
STRAP/BAND AROUND ANKLE
LOW PULLEY CABLE SETUP
2 SETS : 20-20
2. EXTENDED RANGE SIDE LYING HIP ABDUCTION
FROM A SIDE LYING BENCH POSITION
2 SETS : FAILURE (MATCH EACH SIDE FOR REPS)
3. DB FROG PUMP
2 SETS : 50-50
4. QUADRUPLED BANDED HIP ABDUCTION
LIGHT BAND JUST ABOVE KNEES
2 SETS : 15-15
5. UNILATERAL REVERSE HYPEREXTENSION
3 SETS : 12-12-12 + DROP 12
6A. QUADRUPLED PENDULUM HIP EXTENSION
SMITH MACHINE OR UNDER A REVERSE HYPER TABLE
2 SETS : 12-12 + DROP 12
6B. WIDE STANCE BB HIP THRUST
WIDE STANCE WITH TOES OUT
4 SETS : 8-8-6-6 + DROP 6
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KEEP 48-72 HOURS (2-3 DAYS) MINIMUM REST BETWEEN THESE 2 WORKOUTS IF YOU’RE ONLY USING THESE AND NOT THE DAILY TRAINER. IF YOU’RE USING THE DAILY TRAINER, USE THE SUGGESTED SPLIT AS INDICATED IN THERE.
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– ALPHA GLUTES 2 –
PL. BB RDL
ATHLETIC STANCE
1-2 WARM UP SETS
4 SETS : 8-8-6-6 + DROP 6
1. SEATED MACHINE ADDUCTION
4 SETS : 20-20-15-15
2. SEATED MACHINE ABDUCTION
2 SETS : 20-20
3. STANDING BAND ABDUCTION
LIGHT BAND AROUND ANKLES
2 SETS : 15-15
4. BACK EXTENSION
IN SPINAL FLEXION
TRY UNILATERAL IF YOU’RE STRONG ON THESE
3 SETS : FAILURE
5A. KNEELING CABLE HIP THRUST
USE DIP BELT/BAND AROUND HIPS + LOW PULLEY CABLE POSITION
2 SETS : 20-20
5B. SMITH MACHINE HIP THRUST
HIP WIDTH STANCE
3 SETS : 20-20-20
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FOLLOW ME ON FACEBOOK, IG. AND YOUTUBE :
FB : ALPHA ELITE PHYSIQUES
PERSONAL FB : ADAM HUNSAKER
FB : ALPHA ELITE PHYSIQUES SUPPS SHOP
IG : @ALPHA_ELITE_PHYSIQUES
YOUTUBE : ALPHAELITEPHYSIQUES
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****FOR QUESTIONS ON THE TRAINING, USE THE COMMENT ICONS AND AEP HEAD COACH ADAM H. WILL ANSWER ANY QUESTIONS ANYBODY MAY HAVE. KEEP IN MIND THERE IS PROGRAMMING FOR BEGINNER, INTERMEDIATE, AND ADVANCED TRAINING AVAILABLE VIA THE DAILY TRAINER.
**IF YOU’RE ON NUTRITION MANAGEMENT COACHING, DON’T FORGET TO CHECK IN ON WHATSAPP MESSENGER BI WEEKLY/WEEKLY/MAYBE MORE DEPENDING ON YOUR LEVEL OF MANAGEMENT. CHECK INS ARE SUNDAYS.